Barbell Guillotine Bench Press

The barbell guillotine bench press is a variation of the bench press where the bar is lowered to the neck instead of the chest, placing greater emphasis on the upper pectorals. This exercise requires careful control and proper technique to avoid injury.

Quick Facts

How to Do Barbell Guillotine Bench Press

Follow these step-by-step instructions to perform Barbell Guillotine Bench Press with proper form and technique.

1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
2. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
3. Lower the barbell slowly towards your neck, keeping your elbows pointed outwards.
4. Pause for a moment when the barbell is just above your neck.
5. Push the barbell back up to the starting position, fully extending your arms.
6. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Barbell Guillotine Bench Press targets helps you integrate it effectively into your training program.

Benefits of Barbell Guillotine Bench Press

Incorporating Barbell Guillotine Bench Press into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Pectorals Development: Barbell Guillotine Bench Press directly targets and strengthens the Pectorals, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Shoulders and Triceps, providing additional training stimulus without extra exercises.
• Progressive Overload Potential: Barbells allow for precise weight increments, making it easier to progressively overload the muscles over time for consistent strength gains.
• Functional Strength: Strength exercises like Barbell Guillotine Bench Press build real-world strength that transfers to daily activities and athletic performance.
• Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.

Safety Tips and Precautions

Performing Barbell Guillotine Bench Press safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Barbell Guillotine Bench Press, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Pectorals and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Use Safety Equipment: When lifting heavy, always use a power rack with safety pins set at the appropriate height, and consider using a spotter for maximal attempts.
• Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Pectorals typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Barbell Guillotine Bench Press, track these metrics during your workouts: